I need a planned diet please...

[Foster11]

I havent posted in a while guys. Im 16 years old 5'8 165-170 lbs. Im just a little overweight but I definitely have extra unwanted fat in the tummy, "love handles", man-boobs and thighs.

My biggest issue with dieting is planning. I have absolutely NO idea what to eat which always results in me getting mad and frustrated cause im looking in the fridge and its just sandwiches and pizza so I just say forget it and eat what I want, which usually means overeating for me. I know how to eat healthy OFF a diet just regular, sensible eating but as far as weight loss dieting goes, Im lost with food choices. South Beach Diet is getting old really fast and a turkey sandwich everyday at school isnt very exciting. That stuff is good everynow and then but I know eating all foods in a balance is key to a lot of health.

So my goal is to lose 15lbs, maybe a little more or less. I really want to lose this gut and man-boobs. I know you can't pin point weight loss but a friend told me lifting, like bench-press and sit-ups would increase the muscle mass to tone my chest and abdominial section and weight loss would increase there. I hope he's right. Most of that comes from my father who has the EXACT body structure as me. Man-boobs and a gut. Most people tell me I look fine but Im not where I want to be. I'd love to lose this weight and start hitting the weights and gain some muscle.

All in all can I please get a varied meal plan, weekly exercise routine(weights or just fat burn). Just whatever you guys think I need. There's my goals so I'm a sponge now wanting to soak up the knowledge!. Thanks a lot.

[Insex]

What kind of workout routine are you performing right now, Foster11? Aside from eating smart, are you also doing cardiovascular exercise?

What is your living situation like? Do your parents cook you breakfast, lunch, and/or dinner? How much spending money do you have for food? What supermarkets are near you?

[theatrain]

I kind of have this same problem except I don't eat pizza and unhealthy food too much. Just on saturdays sometimess fridays but uusally just saturday.

Here's what I usually eat

9am

Breakfast-1 2 eggs including yolk and 2 egg whites with a few pieces of toast
Breakfast-2 (when I'm short on time) piece of toast loaded with peanutbutter with a whey shake or if its not a training day I do a glass of milk no whey (this is my most common breakfast)

12pm
Lunch turkey sandwich(lots of turkey,lettuce and a small amount of mayo) bottle of water or two and a granola barr

Sometime between here I usually drink a bottle of gatorade and eat some grapes if I packed them at work

4:30pm -workout till about 6

6:15pm - whey shake

Between 7:30 and 8 I eat the dinner
My mom cooks which is usually my biggest most protein rich meal of the day. Chicken/stake/hamburger/meatloaf along with a side like rice or noodles or baked potatoes.

The next thing I eat is around 930 or 10. Usually another granola bar or some type of snack maybe a glass of milk.

I drink a gallon or more of water a day. I don't do much cardio maybe 10minutes everytime I workout just to wamrup sometimes I finish off with another 10min.

I don't gain much weight and I don't lose much weight either. People have been complimenting that I appear bigger but I don't see how because my weight has barley fluctuated..

How's my diet sound? I don't change it much. As you ca see I don't eat any fast food, or bad foods like fried stuff or pizza or something and when I have burgers for dinner they are buffalo burgers or something. They aren't to greasy.. I mean obviously not the most healthiest thing but my meals are a lot better than the average americans meals these days (mcdonalds,bk,wendys,tacobelle) I eat fastfood maybe once every 3 months

[theatrain]

Thanks for the reputation point insex

Now that u helped me I'm going to attemped to help original poster

While my diet isn't perfect, I know what I SHOULD bee ating. I'm 18 in college and working so my meals aren't always perfectly proportioned, timed, etc. You take whay u can and make the best of it.. That doesn't mean that if ur mom brings home mcdonalds u eat it because she bought it. (I refused to so many times my mom quit doing it. Shed only bring home food for the little ones and cook me something or call ahead and see if I already cooked)

Eggs, chicken,tuna and if you like fish.. These will be ur best friends. Very good for building muscle, personally I hate fish but could never get sick of chicken...also
Peanutbutter,milk,water,wheat bread, turkey, ham, brown rice. These are good foods for you to eat. When it comes to lunch meat try to get the good stuff, not the prepackaged soaked in sodium stuff with like 1500g of sodium per slice.

I would say its okay to eat pizzaa mcdonalds, kfc (but its chicken!) lol well that doesn't cut it greasy kfc will probably give u a heart attack before a six pack. The truth is, its not okay atleast until you start making improvements. I didn't let myself havea cheat day or meal until people started complimenting my transformations I was making. After I made sugnificant changes I had a bertter understanding of what I should eat and shouldn't eat, and when I should and shouldn't. To be honest fast food is no longer attractive to me. I don't crave it at all after being away from it for so long.

The foods I listed are good for meals, but in between meals... you need a snack. Peanuts, fruits, granola bar these things can be ok for snacks.

Also include veggies and fruits in ur diet. They are natures candy. Grapes > cake anyday... lol well maybe not quitee buttt fruits are good.

You can make ur own diet with that list of food along wit all the other information you'll find in this forum. Think about it.. Wouldn't it get broing if someone just gave u a list of things t eat, what time and how much everyday. Just learn a little and you won't regret it.

[Foster11]

Stores near me are a Walk-Mart supercenter and regular grocery stores(Food Lion, Houchens). I have a good amount of money to spend on food, and my mom offers to cook me meals but she is more unhealthy than I am and I just end up cooking my own at all meals of the day. Living Situation I guess means whats around the house? I have a small gym with bench press, punching bag, gazelle, and free weights. My computer is broke I may not reply for a few days but stay posted. Thanks guys so much!

[kenfromco]

Try to eat more vegetables and fruit. ORGANIC, of course. Try to eat less bread, cookes and pizzas. Don`t eat before going to bed.
Walk a lot.